If you’re overweight and want some help losing weight, start eating foods high in fiber.
Eating healthy high-fiber foods makes you feel full, so you can resist eating more food than you need.
Fibrous foods also can take longer to chew, giving your brain time to get the signal that you have had enough to eat.
Fiber is a type of carbohydrate that the body can’t digest and helps regulate the body’s use of sugars, helping to keep hunger and blood sugar in check.
Rich Fiber Food That Does The Weight Loss Work For You
1. Green beans
Green beans are a tasty low-calorie vegetable with fiber and a wide array of nutrients, such as vitamins A and C. A 1/2-cup serving of green beans provides some calcium, potassium, and folate.
Also called snap beans or string beans, green beans actually come in a range of colors, from green to yellow to purple.
Green Beans Garlicky Recipe:
- 2 pounds green beans, trimmed
- 3 tablespoons extra-virgin olive oil
- 3 tablespoons minced garlic
- 3 tablespoons minced fresh parsley
- 1 tablespoon chopped fresh tarragon, or 2 teaspoons dried
- 1/2 teaspoon salt
- Freshly ground pepper, to taste
- Bring a large pot of water to a boil. Place a large bowl of ice water next to the stove.
- Add half the green beans to the boiling water and cook until tender-crisp, about 4 minutes.
- Transfer the beans with a slotted spoon to the ice water to cool. Repeat with the remaining beans.
- Place a kitchen towel on a baking sheet and use a slotted spoon to transfer the beans from the ice water, blot dry with another towel.
- Just before serving, heat oil in a large Dutch oven or large skillet over medium heat.
- Add garlic and cook, stirring constantly, until fragrant, about 30 seconds.
- Add the green beans and stir.
- Add parsley, tarragon, salt and pepper and cook, stirring, until heated through, 1 to 3 minutes. 8 servings, about 1 cup each.
A cup of cooked pumpkin contains 3 grams of fiber. You also get vitamin A (245% daily value), vitamins C, E, and potassium.
The key nutrient that boosts pumpkin to the top of the Super Foods list is the synergistic combination of carotids. Pumpkin contains one of the richest supplies of bioavailable carotids known to man.
Indeed, a half-cup serving of pumpkin gives you more than two times my recommended daily dietary intake of alpha-carotene and zoo percent of my recommended daily dietary goal of beta-carotene.
Pumpkin Bread Recipe:
- 2 1/2 cups all-purpose flour
- 2 cups whole-wheat flour, preferably white whole-wheat (see Tip)
- 1 tablespoon baking powder
- 2 teaspoons baking soda
- 2 teaspoons salt
- 2 large eggs
- 2 large egg whites
- 2 cups packed light brown sugar
- 3 cups canned unseasoned pumpkin puree
- 1/2 cup canola oil
- Preheat oven to 350°F. Coat two 9-by-5-inch loaf pans with cooking spray.
- Stir all-purpose flour, whole-wheat flour, baking powder, baking soda and salt in a large bowl.
- Whisk eggs, egg whites, brown sugar, pumpkin and oil in another large bowl.
- Add the pumpkin mixture to the dry ingredients and mix until just combined.
- Scrape the batter into the prepared pans and smooth the tops.
- Bake the loaves until the tops are golden brown and a cake tester inserted in the center comes out clean, 50 to 60 minutes.
- Cool in the pans for 10 minutes.
- Turn the loaves out onto a wire rack to cool completely.
Also, they are high in polyphenols, which function as antioxidants. A medium apple (3-inch diameter) contains 4 grams of fiber, a large apple (3¼-inch diameter) has 5. Apples also offer a bit of vitamin C and potassium.
Apple Cinnamon Cocktail Recipe:
- 8 ounces coconut water
4 raw almonds
1 teaspoon vanilla extract
1 teaspoon ground cinnamon
1 cup chopped apple (about 1 medium apple)
1/2 scoop unsweetened protein powder
1 tablespoon flax seed meal (ground flax seed)
Put all the ingredients in a blender and blend until smooth, if you’re going to drink it immediately, add three ice cubes to chill it, Enjoy the taste!
4. Sweet Potatoes
Additionally, they are a good source of potassium, dietary fiber, niacin, vitamin B1, vitamin B2, and phosphorus.
Sweet Potatoes & Black Bean Salad Recipe:
- 4 medium sweet potatoes
- 1 15-ounce can black beans, rinsed
- 2 medium tomatoes, diced
- 1 tablespoon extra-virgin olive oil
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 3/4 teaspoon salt
- 1/4 cup reduced-fat sour cream
- 1/4 cup chopped fresh cilantro
- Prick sweet potatoes with a fork in several places.
- Microwave on High until tender all the way to the center, 12 to 15 minutes. (Alternatively, place in a baking dish and bake at 425 degrees F until tender all the way to the center, about 1 hour.)
- Meanwhile, in a medium microwaveable bowl, combine beans, tomatoes, oil, cumin, coriander, nd salt; microwave on High until just heated through, 2 to 3 minutes. (Alternatively, heat in a small saucepan over medium heat.)
- When just cool enough to handle, slash each sweet potato lengthwise, press open to make a well in the center and spoon the bean mixture into the well.
- Top each with a dollop of sour cream and a sprinkle of cilantro.
Besides being an excellent vegan and gluten-free source of protein and fiber, chickpeas also contain exceptional levels of iron, vitamin B-6, and magnesium.
Amino acids are the building blocks of proteins and are extremely important in ensuring that the body functions properly.
Some, known as nonessential amino acids, can be produced by the body when they are needed. Essential amino acids, however, cannot be made in the body and, therefore, must be consumed in the diet.
Chickpea & Squash Gnocchi Recipe:
- 1 pound frozen or shelf-stable gnocchi
- 1 tablespoon plus 1 teaspoon extra-virgin olive oil
- 2 cups thinly sliced peeled butternut squash or unpeeled delicata squash (1- to 2-inch-long slices)
- 1/2 cup sliced shallots (1-2 medium)
- 2 cloves garlic, minced
- 1 14-ounce can vegetable broth
- If using frozen gnocchi, cook in a large pot of boiling water according to package directions. Drain, rinse and pat dry. (If using shelf-stable gnocchi, skip this step.)
- Heat 1 tablespoon oil in a large nonstick skillet over medium heat.
- Add gnocchi and cook, stirring often, until starting to brown, 5 to 7 minutes. Transfer to a bowl.
- Add the remaining 1 teaspoon oil, squash, shallots, and garlic to the pan and cook, stirring, for 2 minutes.
- Stir in broth, currants, sage and pepper.
- Bring to a boil.
- Reduce heat to maintain a simmer and cook, stirring, until the squash is almost cooked through, 6 to 8 minutes.
- Add spinach, chickpeas and the gnocchi and cook, gently stirring, until the spinach is wilted, about 2 minutes more.
- Serve drizzled with balsamic reduction (or balsamic vinegar).
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